The Theory and Practice of TAIJI QIGONG

The Theory and Practice of TAIJI QIGONG

The Theory and Practice of TAIJI QIGONG Chris Jarmey

Copyright 2003 by Lotus Publishing. All rights reserved. No portion of this book, except for brief review, may be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, or otherwise without-the written permission of the publisher. First published as Taiji Qigong (1 903333 05 9) in 2001 by Corpus Publishing Limited. This revised edition published in 2003 by Lotus Publishing 9 Roman Way, Fishbourne, Chichester, PO19 3QN Disclaimer This publication is intended as an informational guide. The techniques described are a supplement, and not a substitute for professional tuition. Whilst the information herein is supplied in good faith, no responsibility is taken by either the publisher or the author for any damage, injury or loss, however caused, which may arise from the use of the information provided. British Library Cataloguing in Publication Data A CIP record for this book is available from the British Library ISBN 0 9543188 2 X Acknowledgements Firstly, I would like to express my gratitude to all the teachers and practitioners of Qigong, meditation and the healing arts who have positively influenced my understanding and practice of those disciplines. I would like to thank Bryan Nuttall for the drawings; Louise Stoner for her photography; Jane Pollard for her insights into Yin-Yang theory and for allowing the use of some of her collated material on that subject; Liz Welch, Isabelle Mazille and Bryan Nuttall for modelling the Qigong exercises; also Liz Welch and Bryan Nuttall for offering their constructive views on some of the nuances and contradictions within Qigong theory. In addition I wish to thank George Dellar; Debbie Jarmey; Susan Millington Ph.D., Bryan Nuttall; Jane Pollard; Andrea Smith Ph.D., and Liz Welch for proof reading the manuscript for this book. Thanks also to Jonathan Hutchings and the team at Lotus Publishing for making this book possible. Drawings Bryan Nuttall Text Design Sara Howell Cover Design Chris Fulcher Cover Photography Louise Stoner Printed and Bound in the UK by Scotprint

Contents About the Author 7 How to Use This Book 9 PART ONE THE THEORY OF QI AND QIGONG 11 What is Qi? 12 Qi as a Universal Concept 12 Qi as Life Force 14 Qi Within Qigong 16 The Three Treasures 16 More About Jing (Essence) 17 Original Qi 19 The Gate of Vitality 20 More About Shen (Mind) 20 Enriching and Utilizing the Three Treasures Through Qigong 21 Channels of Qi 22 The Primary Channels 23 Extraordinary Vessels 26 Dantian 28 Energy Points or Qi Vortices Along the Qi Channels 31 Yin and Yang 33 What Does Qigong Really Mean? 40 External and Internal Elixir Categories 40 Passive and Active Methods 42 Qigong Categories According to One s Aspirations 43 Where Does 18-Stance Taiji Qigong Fit In? 43 The Small Circulation 44 PART TWO GENERAL PRINCIPLES OF QIGONG PRACTICE 47 How Much Should You Practise? 47 Optimum Conditions for Practise 48 Time of Day to Practise 48 Which Direction to Face 48 Where to Practise 49 What to Wear 49 Menstruation and Pregnancy 50 Other Considerations 50 Correct Posture and Stance to Begin 51 Refining Your Stance 56

6 The Theory and Practice of Taiji Qigong Breathing Methods 59 Natural Breathing 60 Normal Abdominal Breathing 61 Reverse Abdominal Breathing 63 Timing the Breath 65 Should I Keep My Mouth Open or Closed as I Exhale? 68 Integrating the Vertical and Horizontal Bows With the Breath 69 A Note About Mental Focus 71 A Note About Internal Effects 74 A Note About Benefits 77 A Note About Motivation 80 Possible Side-effects 80 The Concept of Distorted Qi 82 PART THREE THE 18 MOVEMENTS OF TAIJI QIGONG 85 1. Beginning (..Movement) 89 2. Opening the Chest 95 3. Painting a Rainbow 99 4. Separating the Clouds 105 5. Arm Rolling (..in Fixed Stance) 109 6. Rowing a Boat (..in the Middle of a Lake) 113 7. Lifting the Ball 119 8. (Turning to..) Gaze at the Moon 125 9. (Turning Waist and..) Pushing Palm 129 10. Hands in Cloud (..in Horse Stance) 133 11. Scooping the Sea (..and Viewing the Sky) 137 12. Pushing Waves 143 13. Flying Dove (..Spreads its Wings) 147 14. Charging Fists (..With Outstretched Arms) 151 15. Flying Wild Goose 155 16. Spinning Wheel 161 17. Bouncing a Ball (..While Stepping) 165 18. Calming Qi 169 Summary of Exercises 173 Quick Reference Chart 185 Index 189

About the Author Chris Jarmey first became interested in Oriental philosophies at the age of 9, being particularly drawn to Buddhist and Daoist practices. This led him at the age of 14 into the exploration and practice of both Indian Yoga and a Chinese martial art known as Kenpo. His interest in practices that enhance or restore health was catalysed at the age of 11, when he suffered a serious fall from a cliff face, damaging his pelvis and thoracic spine. This caused serious pain and mobility problems by the time he was 18, at which time he applied his budding understanding and experience of Yoga and Qigong to successfully correct the problem. From then onwards his interest in the healing arts developed and he embarked upon a search for those who could teach him more about oriental healing methods. Throughout the past 30 plus years, Chris Jarmey has spent his time researching and practising bodywork-based healing methods alongside the extensive practise of Buddhist and Daoist Qigong, Yoga and meditation methods. He has been taught by several teachers, but considers himself particularly fortunate to have studied under Geshe Damcho Yonten (Tibetan Buddhism and meditation); Mother Sayama (Theravadan Vipassana meditation); Masahiro Oki (Dao-Yinn, Qigong, Shiatsu and Zen meditation); BKS Iyengar (Hatha Yoga); Okudo Roshi (Zen meditation); Dr Norman Allen (Ashtanga Yoga) and Pauline Sasaki (Shiatsu). Also of great value was information and insight gained at courses given by Dr. Shen Hongxun (Buqi and Qigong); Dr. Yang Jwing-Ming (Qigong); Master Mantak Chia (Qigong); and Dr. John Peacock (Kum Nye: Tibetan Yoga / Qigong).

8 The Theory and Practice of Taiji Qigong In 1975, Chris began his study of Western approaches to healing and rehabilitation, as a means to contrast and supplement his experience of Eastern methods. He qualified as a state registered Physiotherapist in 1978, with a special interest in therapeutic exercise systems. Shortly afterwards he embarked upon extensive study and research into Osteopathic methodology. This was followed up with a training given by Carlo Depaoli in Western herbal medicine based on Traditional Chinese Medicine principles. Concurrent with the above studies, from 1978 to 1981 he researched and evaluated the healing effects of Yoga, Shiatsu and Qigong within NHS hospitals and medical rehabilitation centres, with good results. Between 1981 and 1985 Chris lived and studied in a number of Yoga centres and ashrams in India, the UK and the USA, to broaden and deepen his experience of Indian Hatha Yoga and related arts, such as the ancient and comprehensive Indian medicine system known as Yoga Chikitsa. Then, in late 1985 he founded The European Shiatsu School to offer a comprehensive practitioner training course in this effective form of bodywork. Since then, the school has become a registered charity and expanded its courses throughout the UK and the European mainland. Chris Jarmey s adopted system of Qigong and Yoga has now been put to the ultimate test because of a trauma that caused him to have no heartbeat and therefore zero blood pressure for over three hours. This could be viewed as a validation of his method, because he survived sudden cardiac death (which normally causes death within seven minutes) by using his experience of mindful, directed Qigong breathing. Chris is currently the school s Principal and Course Director, dividing his working time between giving treatments, teaching Shiatsu, holding specialist Qigong workshops, and writing books. For further information about Qigong, Oriental Medicine or Meditation courses, please contact: The European Shiatsu School Central Administration High Banks, Lockeridge Nr. Marlborough Wiltshire, SN8 4EQ e-mail: info@shiatsu.org.uk website: www.shiatsu.org.uk

How to Use This Book This book acts as an in-depth instruction manual for the practice of the 18 Stances of Taiji Qigong (Taiji Qigong Shibashi), which is widely practised throughout the Far East and increasingly throughout the Western world. Many of the exercises are loosely based on the movements and stances of Taiji Quan. However, it is not to be confused with Qigong exercises for Taiji Quan, although it could be used as such. Methods of Qigong are many, and the variations within these methods are endless. Even within Taiji Qigong Shibashi there are at least six different styles that I have come across; which means there must be even more. Generally though, this method of Qigong, and its variations are practised as a very simple, easy to learn system that is ideal for beginners. However, many people also use it as a serious core practice, or as an adjunct to yet deeper methods. This book is written with all levels and depths of practice in mind. It is constructed so that you can take from it the necessary information and techniques to suit your goals. If you want to use it as a basic Qigong health and well-being maintenance programme, you can largely ignore Part One and go straight to Parts Two and Three, although you will find Part One very interesting as background information. If you want to practise with a view to really experiencing your internal energy, read Part One, but understand that some theories and practices described belong to deeper levels of Qigong and are mentioned purely to put this level of training into context and give a broad overview. If you are an experienced practitioner of the deeper internal methods of Qigong, Part One may serve to clarify certain concepts for you, and enable you to apply some of those internal methods to Taiji Qigong. I would however, advise you not to think of yourself as an advanced Qigong practitioner, if deep down you know this to be

10 The Theory and Practice of Taiji Qigong untrue. If you fall into that trap, you could end up wasting a lot of time. The so-called levels or depths of practice are not meant to imply a greater or lesser quality of practice. They simply relate to one s goals. There are many benefits to be gained from practising what appears to be a more external, simple system, and many pitfalls to practising more complex or deeper techniques. This is because the consequences of practising incorrectly are greater; which can easily happen without a good teacher monitoring your work. So, when you get to Part Three, which is all about how to do each of the exercises in turn, follow the general instructions, but when you get to mental focus, choose basic, intermediate or advanced focus according to your experience and aspirations. Basic focus represents the focus used by the vast majority of people who do these exercises. Intermediate focus is for those who want to explore the power of their visualization skills within the exercises. Advanced focus is for experienced Qigong practitioners who are at least competent with reverse abdominal breathing (see pages 63 65), and who wish to experience their internal movement and distribution of Qi at a deeper level. Although the 18 stances are presented and commonly practised as a unified set or form, any of the exercises can be done in isolation or grouped together in smaller sets of your choice. However, if you find that you are consistently abandoning a particular exercise, just be aware that it is human nature to avoid the things that may ultimately allow us to grow. It may be that you flick through this book and wonder why it has to be so detailed and wordy. Is it not better to lean towards minimalism with regard to theory and instruction when dealing with what is essentially an experiential art? Shouldn t the individual be left to discover the effects, benefits and effective mental focus through their own diligent practice? In a way, yes; and you can still take that approach with this book by simply following the instructions on how to move during each exercise. However, the detail given beyond that is designed to offer ideas and indications that will speed up your progress. Believe nothing until you have tried it; and once you have experienced the subtleties for yourself, feel free to modify it, so long as you stay within the principles of Qi and Yin-Yang, which themselves have been tested and refined over many thousands of years.